Recipe description
September 20, 2026
Longevity Sardine Olive Tomato Breakfast Bowl
A savory, fiber-rich breakfast bowl with Mediterranean flavor and gut-friendly plant variety.
Omega-3 Rich
Mediterranean
High Protein
84%
General Gut Health Match
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We found the following allergens in the recipe ingredients: fish, egg, tree_nut, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Combines vegetables, sourdough, olive oil, and sardines for a balanced, filling meal.
- Provides plant variety and polyphenols from tomatoes, olives, onion, spinach, parsley, and lemon.
- Includes protein, healthy fats, and fiber-rich carbohydrates to support steadier energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Sardine
2
piece
Olive
8
piece
Tomato
2
piece
Tomato, cherry
1
cup
Oil, olive
1
tablespoon
Onion, red
1
piece
Egg
2
piece
Spinach
2
tablespoon
Lemon juice
1
teaspoon
Parsley
1
tablespoon
Black pepper
1
teaspoon
Salt
1
teaspoon
Bread, sourdough
2
slice
Instructions
1
Drain the sardines and set them aside on a plate.
2
Halve the tomatoes and cherry tomatoes, thinly slice the red onion, and roughly chop the olives.
3
Heat the olive oil in a skillet over medium heat and gently saute the onion for 3 minutes until softened.
4
Add the tomatoes and cherry tomatoes and cook for 4 to 5 minutes until they begin to soften and release their juices.
5
Add the spinach and stir for 1 minute until just wilted.
6
Place the sardines on top of the vegetables and warm them through for 2 minutes without stirring.
7
Meanwhile, cook the eggs to your liking, such as poached or soft boiled.
8
Divide the vegetable and sardine mixture between two bowls and top with the olives, eggs, parsley, lemon juice, salt, and black pepper.
9
Serve with toasted sourdough bread on the side.
More Recipes For Your Gut
Nutrition
440 kcal
Calories
25 g
Protein
38 g
Carbohydrates
6 g
Fiber
8 g
Sugar
23 g
Fat
5 g
Saturated fat
3.1 g
Salt
FAQ
How many servings does this sardine breakfast bowl make?
It makes 2 servings.
How long does this recipe take to prepare?
It takes about 20 minutes, depending on how the eggs are cooked.
Can I use fresh sardines instead of drained sardines?
Yes, but cook fresh sardines thoroughly before adding them to the bowl.
Can I make this recipe without eggs?
Yes. Simply omit the eggs or replace them with another protein you enjoy.
Can I leave out the sourdough bread?
Yes. The bowl can be served without bread or with gluten-free bread if needed.
Can I adjust the salt?
Yes. Sardines and olives can already be salty, so taste the bowl before adding the full amount.
Can I prepare this bowl ahead of time?
It is best served fresh, but leftovers can be refrigerated promptly in a sealed container and eaten within 1 day.
What can I use instead of spinach?
You can use another tender leafy green, such as kale or chard, adjusting the cooking time as needed.
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